WOD Blog
 | Mon, Jan 2 2023 |  |
 | Happy Birthday: Ann |
| SHRED 1-2-23 | WARM UP 1-2-23 | WEIGHTLIFTING 1-2-23 | METCON 1-2-23 |
SHRED 1-2-23
(Time, Rx+, Rx2, Rx3)
WARM UP
45/0N/15 OFF x 10 minutes
1. jump Rope
2. Plate to Overhead
3. Plate Squat
4. Plate Rotation (switch halfway)
5. Inchworm + Upward Dog
6. Thumbs Up/Breaststrokes (switch halfway)
7. Alt Scorpion
8. Supine Leg Swing
9. Glute Bridges
10. Downward Dog
2023 CHIPPER
FOR TIME:
2023 m Row
20 Dumbbell Deadlift
23 Double Unders
20 Dumbbell Hang Clean
23 Double Unders
20 Dumbbell Front Squat
23 Double Unders
20 Dumbbell STO
23 Double Unders
20 Double DB Snatch
23 Double Unders
20 Dumbbell Walking Lunge (at sides)
23 Double Unders
20 Dumbbell Pull Through
23 Double Unders
20 Dumbbell Up Down
23 Double Unders
2023 m Ski
Goal: Sub 26, CAP 33 minutes
Rx+: 50/35
Rx: 35/25
Rx2: 25/20, Sub 46 Singles
Rx3: 20/15, Sub 23 Singles
MODWOD 1: Sub 1500 m Row/Ski, 20/15, Sub 23 plate taps or singles, Sub Goblet Squat for Front Squat, Single DB Snatch, Bodyweight Lunge, Bodybuilder for Up Down
MODWOD 2: Sub 1000 m Row/Ski, 15/12, Sub 23 plate taps or singles, Sub Goblet Squat for Front Squat, Single DB Snatch, Step Up for Lunge, Bodybuilder to Box for Up Down
| Vince | 33:00 DNF Rx | 840 meters into ski when time expired |
|
WARM UP 1-2-23
(Check In)
45 ON/15 OFF x 10 minutes
1. Jump Rope
2. Inchworm + Upward Dog
3. Good Mornings
4. Fire Hydrants (switch halfway)
5. Donkey Kicks-switch halfway
6. Alt Scorpions
7. Spine Leg Swings
8. Glute Bridges
9. Downward Dog
10. Deadlift
|
WEIGHTLIFTING 1-2-23
(Weight)
25 Minutes
A1. Deadlift (4-5 sets)
6-6-6-6-6 (reset each rep)
Starting around 65-70% and building as tolerated.
A2. Strict Ring Dip (4-5 total sets)
6-10 Strict Ring Dips
*Options:
More advanced-Add weight
3 Negatives
6-10 Ring Foot Assisted
6-8 Matador Dip
6-8 Banded Matador Dip
8-10 Push Ups
8-10 Band Assisted Push Ups
8-10 Incline Push Ups
| 1st | 265 Rx | Annalee Mon, Jan 2, 2023 | | 2nd | 215 Rx | Rachel Mad Mon, Jan 2, 2023 | | 3rd | 195 Rx | Leslie Mon, Jan 2, 2023 | | 1st | 365 Rx | Jake A Mon, Jan 2, 2023 | | 2nd | 275 Rx | Tim Mon, Jan 2, 2023 |
| Annalee | 265 Rx | 135, 205, 225, 245, 265, Banded matador | | Cherise | 80 Rx | God mornings, red band ring dips | | Jake A | 365 Rx | Matador with green band. Should do smaller band next time | | Rachel Mad | 215 Rx | 125, 175, 205, 215, 215, red and purple band matador | | Leslie | 195 Rx | | | Tim | 275 Rx | |
|
METCON 1-2-23
(Reps, Rx+, Rx2, Rx3)
8 min AMRAP:
24 Double Unders
8 Bodybuilders
Goal: 7+ Rounds
Rx+: Sub Burpees
Rx: As written
Rx2: Sub Lateral Hops over Bar
Rx3: Sub Singles
MODWOD 1: 20 singles or plate taps, 6 bodybuilders
MODWOD 2: 20 singles or Plate Taps, 6 Bodybuilder to Box
| 1st | 280 Rx | Leslie Mon, Jan 2, 2023 | | 2nd | 220 Rx | Cherise Mon, Jan 2, 2023 | | 3rd | 184 Rx | Rachel Mad Mon, Jan 2, 2023 | | 1st | 349 Rx+ | Sean H Mon, Jan 2, 2023 | | 2nd | 196 Rx+ | Tim Mon, Jan 2, 2023 | | 3rd | 280 Rx | Colby Mon, Jan 2, 2023 |
| Annalee | 288 Rx2 | | | Cherise | 220 Rx | | | Jake A | 225 Rx3 | Singles and body builders | | Colby | 280 Rx | Single Unders and Burpees | | Rachel Mad | 184 Rx | | | Leslie | 280 Rx | | | Sean H | 349 Rx+ | | | Tim | 196 Rx+ | |
|
